January 2017
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BHC is open 24 HOURS a DAY - 7 DAYS a WEEK
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Welcome to the Ballard Health Club Newsletter. We value your membership at BHC and want to keep you informed of what's going on at the club.

We look forward to staying in touch! 

-The BHC Team

Class Changes

Studio X
  • Sundays 1:00-2:00pm: Above the Rim with Matt Bruner - ADDED
  • Mon/Wed/Fri 5:15-6:15pm: Beast Mode - TIME CHANGE from 5pm
  • Tuesdays 5:15-6:15pm: MAX-Fit with Karen - NEW INSTRUCTOR
  • Wednesdays 9:45-10:45am: Step and Tone with Jose - Change from Body Blast
  • Tues/Thurs 1:30-2:30pm: Chair Yoga - REPLACED
  • Tues/Thurs 1:30-2:30pm: Zumba Gold with Ida - ADDED *Starts January 17th
Studio Y
  • Mondays/Fridays 4:15-5:15pm: Barre - CANCELED
  • Mondays 5:30-6:30pm: Barre with Marianne - NEW INSTRUCTOR
  • Tuesdays 4:00-5:00pm: Open Yoga with Maryam - NEW INSTRUCTOR
  • Tues/Thurs 5:30-6:45pm: Flow Yoga - REPLACED
  • Tues/Thurs 5:15-6:15pm: Barre with Lisa - ADDED
  • Wednesdays/Fridays 8:00-8:50am: Barre - CANCELED
  • Wednesdays 4:00-5:00pm: Gentle Yoga - now "SILVER CLASS"
  • Thursdays 7:00-8:00pm: Pilates - REPLACED
  • Thursdays 6:30-7:45pm: Flow Yoga with Jennifer - ADDED
  • Fridays 5:30-6:30pm: Barre with Jessica - NEW INSTRUCTOR
Are You Ready for a Change ?

Jump start your New Year's Resolution with Ballard Health Club's 


This 8-week intensive program focuses on weight loss and building healthy habits. Featuring 8 one-on-one sessions with a BHC staff member, a tailor-made plan and all the accountability and support you could need, we will help you reach your goals.

Included in the program:
  • 5 Personal Training sessions
  • 3 Nutritional Coaching appointments
  • 4 Body Composition Analysis tests
  • Success Manual
  • Workout Plan and worksheets to track progress
  • Recipe guide
  • Support from BHC staff including emails from your trainer, assessments and access to a private Facebook group
Are you ready to accept the challenge and make 2017 the year you finally reach your goals?

The cost for this program is $299 and requires a Ballard Health Club membership.

Just ask a staff member at the front desk to get this setup for you. 

New Body Composition Analyzer

Have you ever wanted to have your body fat percentage tested? Are you curious to find out how much lean body mass you have?

Ballard Health Club is excited to announce that we now have our own Body Composition Analyzer! This new product will offer a full-body analysis of your muscle and fat composition by using bio-electrical impedance provided by scale-based and hand-held electrodes.

To book a Body Composition Analysis appointment, ask a staff member at the front desk to help you select a time. When you are booked, you will receive an email explaining how to prepare for your test.

The test itself and interpretation of the results is treated as a 1/2 hour personal training session and will take place in our nutrition office off the main lobby. Those sessions cost $40 for a single session or $32 when purchased as a 6-pack. You may mix and match these sessions for personal training and/or for the body comp test. Any of our personal trainers will be able to administer the test for you.
Locker Room Enhancements

Last month we went over the modifications we planned to do for both locker rooms. Now that construction in complete, here is a review of what was done:
  • All counter tops have been replaced with quartz stone
  • All sinks have been replaced with new under counter sinks
  • All rails in the drop ceiling have been cleaned and painted
  • All ceiling tiles have been replaced by new acoustical panels
  • All old florescent lighting has been replaced by new round LED can lights
  • 4 of the 5 mirrors have been replaced, and the final one has been ordered and will be installed soon in the men's locker room.
In the Men's Locker Room only:
  • New custom Sauna door has been installed
In the Women's Locker Room only:
  • New tile in the women's sauna
  • New lighting in the women's sauna
  • New weight scale
We do have some finishing touches to get done - like completing the trim around the men's sauna door, adding lights and blow dryers for the new counter in the women's locker room and painting in both locker rooms - and we plan on having all of these items completed soon. Most of these projects will be completed outside of front desk hours, and none of them will require locker room closures.

Thank you very much for your patience as we worked hard to complete all of these enhancements between Christmas and New Years.

Member Spotlight:
Andrew Gilbrough 

*Editor's Note: Andrew is the son of Ballard Health Club's owner, Pat Gilbrough. Andrew just started consistently working out this year in order to receive school PE credit and when he saw the positive changes occurring, he continued and has now made it a part of his daily life. While Andrew is a man of few words, his progress can be inspirational to all! We are proud that BHC is such a family-centered business.

How long have you been a member at Ballard Health Club?
I became a member when my father bought the gym in 2014 but I only started to work out here since May of this year.

What is your favorite piece of equipment or exercise to do in the gym?
And what do you do to work out? My favorite piece of equipment in the gym would be the TRX Trainer because it is so versatile. There are so many different workouts you can do on it for each part of your body.

Why do you work out?
I originally worked out for my PE credit for school, but now I go to the gym to lose weight and to stay in shape.

What do you do to work out?
My trainer, John, set me up with a workout plan. I alternate between working on cardio and working on strength. I also check in with John to try something different or change somethings around on my plan.

What in the gym has worked for you in attaining your goals?
Again, my trainer John has really encouraged me to workout daily and to push myself. I also enjoy how no matter how popular the gym is, I am never waiting around for machines to open.

Why do you choose to work out at BHC? (instead of another gym)
Since my dad owns the club and I also work there - seemed like a logical place to work out.

Anything else you'd like to add?
Can't think of anything.

Ladder Workout from Allison
Build strength and endurance by trying this efficient ladder workout. Ladder workouts are designed to work as a ladder does - moving up and down - through reps, time or weight. For this ladder, we will be moving up in reps as we go. Try to keep moving through the ladder without stopping!

10 burpees
20 frog jumps
30 trx or ring rows
40 weighted sit ups
50 barbell power snatches
60 curtsy lunges (30 each side, alternating)
70 reverse snow angels
80 air squats
90 kettlebell swings
100 meter row

*Want more of a challenge? Head back down the ladder: 100 meter row, 90 kettlebell swings, etc.

Have fun and remember to ask a trainer if you have any questions or are concerned about form.

Allison Raines
BHC Personal Trainer 
Increasing Energy Levels Series:
Circadian Rhythm and Artificial Light
We already went over the benefits of a dark bedroom at night, so today we are going to go over the importance of reducing artificial blue light in the hours prior to bedtime.

As most of us have learned when studying rainbows, there are several different colors of light. The colors at the higher end of the spectrum, like blue to ultraviolet  light, signal to the body that it is day time. Therefore too much exposure to blue light at night will disrupt the chain of hormones that your body should be producing as the sun goes down and your environment becomes darker. Specifically, it will suppress melatonin production and actually shift your circadian rhythm to a later time. Because of this, after the sun goes down you want to try to minimize or eliminate your exposure to blue light.

Unfortunately, this tends to the be hardest part for most people as most artificial lighting is primarily blue. Your phone, your computer, your television...pretty much every item you choose to "wind down" with at the end of the night. Ideally, you would stop using these devices about 3 hours prior to your ideal bedtime. Since this is not an option for most people, here are a few tips and tricks to help "set the mood" for your body to prepare for sleep.
  • Try installing a free program called f.lux on all of the computers you use at night. This software adjusts the temperature and color of your computer's display so that it adapts to the time of day. In other words, the screen will appear warm (less blue light) at night and bright like the sun (more blue light) during the day.
  • If you have an Apple device with iOS 9.3 or higher, they have introduced a feature called " Night Shift " which is similar to the computer program f.lux mentioned above. You can find the feature in your display settings.
  • If you're staring at other sources of blue light late at night, such as a TV screen, you may want to consider purchasing some blue blocker glasses . These should ideally be worn for at least 1 hour (preferably 2) prior to bedtime.
  • Finally, try replacing some of the bulbs in the lamps that you use at night to have amber or red bulbs , especially in the bedroom.
Hopefully these tips will help you prepare for a better night's sleep!

Roxy Turner
BHC Personal Trainer 
Free BodyPump Classes During Release 100 

In BodyPump, we combine light to moderate weights with lots of repetitions to give you a total body workout. With instructors coaching you through moves that have been scientifically proven to create changes within the body, and the music fueling your motivation to push harder, BodyPump will drive you to achieve much more than you would on your own. You'll walk away feeling strong, powerful and ready for more.

The BodyPump workout changes quarterly, with new music and new moves every three months. On January 14, 2017 health clubs all around the world will celebrate the 100th release of BodyPump with the world's biggest one day workout. Starting at midnight in the home of BodyPump in Auckland, workouts will roll through thousands of clubs in 100 countries from Asia to Africa and all points between. Join in as millions of people around the world get stronger together on one special day.

In honor of BodyPump 100, all BodyPump classes at Ballard Health Club will be free for everyone during the week of 1/14 - 1/20. To get a free pass for yourself - or a friend - ask the front desk or one of our BodyPump instructors today!
Zumba Instructor Tricia on King 5 

BHC Zumba Instructor, Tricia, will be appearing on King 5 TV on the New Day show January 4th. She will be dancing Boss Chick in a Get Fit segment.

Tricia is inviting any club members who want to join the studio audience! Email her at mstdiamond@icloud.com for more information.

Tricia is also inviting any Boss Chick lovers to join her in a twerk and any other instructors want to join her on TV.

If you like what you see, you will have the opportunity to learn her moves at her Boss Chick Twerkshop on Saturday, Feb. 11 from 11-1pm. Look for more details on this workshop below.  

Insurance Provided Memberships

With BHC now supporting three different senior fitness programs - Silver Sneakers, Silver & Fit, and Optum - we have decided to come up with a new title for these offerings: "Insurance Provided Memberships".

We understand how confusing new insurance plans & policies may be, and recognize that these last few months have been stressful for our members who rely on these groups for their memberships. Because of this, we are going to treat January as a month of transition to, from, or within any of these three programs. This means that if you were a Silver Sneakers member at BHC before January 1, 2017, we will keep your membership active at BHC through the month of January regardless of any insurance changes you may be going through.

If you were a Silver Sneakers member and your insurance now uses Silver & Fit or Optum as a fitness benefit - please stop by the front desk and ask for the INSURANCE PROVIDED MEMBERSHIP - CHANGE FORM to help us transition you to the new fitness plan during the month of January.

To order to comply with our new Silver & Fit and Optum partners, in addition to maintaining good standing with our Silver Sneakers requirements, we are making some changes to our "Silver Classes". The Monday, Wednesday and Friday Silver Sneakers class at 1:30pm will stay the same. Zumba Gold (taught by Ida) will be taking the place of Chair Yoga on Tuesdays and Thursdays at 1:30pm. The new Zumba Gold class does not start until January 17th so there will be no class at 1:30pm Tue/Thur for the first half of January.

We will also be adding another Silver Class to the schedule - Gentle Yoga (taught by David) - will be on Wednesdays from 4pm to 5pm in Studio Y. Remember that Silver Classes are open to ALL members, and a PLUS upgrade is not needed to attend.

We are very happy that things worked out so we could retain and hopefully build our fantastic group of SILVER individuals at BHC!
Nutritional "Did You Know"
The Small but Mighty Lentil
Compared to other types are dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.
Here is a list of the top nutrients lentils contain and how these nutrients assist the body.
Molybdenum:  Important co-factor that assists your body's important enzymes for metabolizing; also fights inflammation and autoimmune diseases
Folate:  Important for DNA synthesis
Fiber:  Promotes managing blood sugar disorders since the fiber prevents blood sugar levels from rising rapidly after a meal
Copper:  Helps with the formation of collagen, increases iron absorption and plays a role in energy production
Phosphorus:  Plays a huge role in building strong bones and teeth
Manganese:  Helps the body form connective tissue, bones, blood clotting factors and sex hormones
Iron:  Plays a role in the production of hemoglobin and red blood cells
Protein:  To build and repair tissues
With those listed and many other nutrients lentils contain, they assist in broader topics, such as heart health, digestive health, blood sugar stabilization, energy increase and weight loss.
Looking for ways to incorporate lentils into your diet? A personal favorite of mine is my Winter Lentil Soup. Such great flavors, nutritionally packed and perfect for these cold nights. Happy cooking!
Winter Lentil Soup
1 tablespoon olive oil
4 leeks, white and green parts, cut into 1/4 inch slices
1 28oz can whole tomatoes, drained
2 yams, peeled & cut into 1/2 inch pieces
1 bunch kale, remove thick stems, chop into 1/2 inch strips
1/2 cup brown lentils
1 tablespoon fresh thyme
Salt & Pepper to taste
Grated parmesan cheese to top (optional)
Heat the oil in a large saucepan or Dutch oven over medium heat. Add he leeks and cook, stirring occasionally, until they begin to soften; 3-4 minutes. Add the tomatoes and cook, breaking them up with a spoon.
Add 6 cups of water and bring to a boil. Stir in the yams, kale, lentils, thyme, salt and pepper. Simmer until the lentils are tender; about 25-30 minutes.
Spoon into bowls and top with Parmesan cheese.

Lauren Derr
BHC Nutrition Coach
Friendly Fridays
Every Friday after NOON is FRIENDLY FRIDAY!  Bring a friend to workout and/or attend a class with you at Ballard Health Club on Fridays!
Each guest must be accompanied by a member and have a photo ID. Check in must be before 8pm, and we will waive the drop-in fee!
New  Warm Up and Cool Down Videos on our YouTube Page

Ever wondered what you should be doing to warm up before a workout and cool down afterwards? Check out our basic Warm Up and Cool Down videos on our Ballard Health Club YouTube Channel!

Be Pain Free Workshop with John
Saturday, January 14, 1:00-3:00pm

Regardless of the lifestyle we choose, our bodies encounter a lot of stress. Whether we are doing daily activities (such as carrying a child, walking the dog, lifting an item into a high cupboard) or more physically strenuous activities (like weight lifting, hiking, running, skiing), we need to prepare our bodies for the added stress that is presented with these and any other activities we find ourselves participating in. To reduce soreness, tight muscles, stiff bodies, and avoid injury, it is important to think about the three P's:
  • Preparation
  • Prevention
  • Performance
Through the use of proper warm-up, stretching tight muscles (both dynamic and static), activating support muscles, and performing self-myofacial release (foam rolling) we not only help increase mobility and prevent injuries, but also improve our performance and prepare us for anything that life throws our way!

If you have achy knees, a stiff back, or want to know how to keep your body maintenance up to date, sign up for this workshop with John Parks on January 14th at 1:00pm. I will teach you how to  add some tricks to your routine routine that will have your muscles feeling loose, and your body feeling great!

Cost $20

Restorative Yoga and Sound Bath Workshop with MJ
Saturday, January 14,  4:00-5:30pm
It is the time of year where we can see that nature is slowing down and going inward. Days are shorter, nights are longer and the weather brings more rain and a chill in the air. It's time for us too to go inside and rest. Come join MJ Daniels for an hour of relaxation and rejuvenation. We will start with a gentle warm-up and move into some restorative yoga poses for the first 30 min. For the second half of class we will rest in savasana and receive 30 minutes of a healing sound bath with crystal bowls, tibetan bowls, chimes and bells.

Give yourself the gift of deep rest and restoration.

Cost: $20

Kinetic Sports Rehab Workshop
Saturday, January 28, 2:00-5:00pm

Join Kinetic Sports Rehab at Ballard Health Club January 28, 2-5pm for a FREE WORKSHOP!

We are so excited to announce that we have partnered with Kinetic Sports Rehab to host a 'Ask the Doc' event on January 28th from 2PM - 5PM in order to bring more value to your health and fitness goals. Are you dealing with any aches, pains, sprains or strains that's slowing your ability to take your fitness to the next level? Well, this event is for you!

Come meet Dr. Joe Farris and Dr. Krysann Rodriquez from Kinetic Sports Rehab. They will be here to answer any questions you have on overcoming an injury or movement plateau. They will also be doing moment screening to help identify if there are any dysfunctions in your movement-patterns that could be contributing to your issue. Oh, and did we mention that it's absolutely free ?! Kick off 2017 right by reserving your spot to talk to Dr. Joe and Dr. Krysann. This is your year to take care of your health, and Ballard Health Club and Kinetic have your back!

Not familiar with Kinetic Sports Rehab? They are a sports chiropractic office that specializes in soft tissue injuries like sprains, strains, and many other physical injuries. They have an incredible team of highly-skilled doctors and rehab specialists that help people get out of pain and stay out of pain. This past year, Kinetic had three doctors awarded Seattle Met Top Doc 2016 and was listed as Seattle Business Magazine's #7 Best Small Company to Work For! They were founded in late 2010, and since then have helped nearly 4,000 people in the Seattle area live a life free of limitations. Come meet their docs and let them help you Change Your Story.

Cost: FREE!

Boss Chick Twerkshop with Tricia and Taylor
Saturday, February 11, 11:00am-1pm

The Boss Chick Dance Workout is the hottest and sexiest ladies-only workout to hit the dance fitness scene. The Boss Chick Dance Workout is an ACE Certified, ladies only, high intensity hip hop, dancehall, and afrobeats twerkout. The class is targeted specifically to ladies looking for an enjoyable way to discover their inner Beyonce while getting fit. The class format is: 40 minutes dance cardio, 5 minutes of high intensity interval abs and strength training, 10 minutes of choreography, 5 minutes for cool down. These workshops are being seen all throughout London, Milan, Rio, Miami, New York City, San Antonio, San Francisco, Los Angeles,  Philadelphia and now Seattle! Join the fun!

Cost: $20

Nutrition Coach Additions

BHC trainers Roxy Turner and Allison Raines recently completed the Precision Nutrition Certification Program. This elite-level certification is designed for fitness, health, strength and rehab professionals and is based by scientific research. Roxy and Allison are excited to begin helping clients reach their goals through nutrition coaching alongside our current Nutrition Coach Lauren.

Nutrition Coaching appointments are complimentary every three months with a BHC membership. Sign up online or at the front desk with one of our nutrition coaches: Roxy, Allison and Lauren.
BHC Parking

With all of the BHC parking areas, it can be confusing to know when each one is open and available for BHC members working out at the club or going to a class. To help with this, we have prepared a printable BHC Parking Map at



Please be considerate of your fellow BHC members and do not use a parking spot unless you are at the club. Using BHC parking for other purposes before or after being at the club is inconsiderate. Violators may be ticketed, towed and/or lose parking privileges at BHC parking areas.

The New Year in Classes

Ballard Health Club Plus Memberships offer an array of classes in both studio X and Y that allows for all levels of activity. Our instructors are trained to help you modify their classes to tailor the workout at your level. Whether that is toning it down to heal an injury or pumping it up to train for an event, we are here to help you keep moving. That's one of the things I love about BHC, the community. You may find yourself in class with an array of members at different fitness levels and all working out at full capacity.

Last year we continued to build our community with the Silver Sneaker program that works with insurance companies to get seniors into our studios. This year we've added Silver and Fit, another company designed to keep bodies moving throughout a lifetime. Our Regular Membership includes Silver Classes (marked with an SC on the schedule) and are currently MWF at 130pm. We also added Gentle Yoga at 4pm on Wednesdays to the SC classes. The class includes gentle stretches, breathing, relaxation and simple movements to increase range of motion, and is appropriate for all levels. Later this month we're adding Zumba Gold ®. It's perfect for active older adults who are looking for a modified Zumba ® class that recreates the original moves you love at a lower-intensity.

Whatever class you find yourself in, come ready to sweat or stretch, and prepare to leave empowered and feeling strong.

Happy New Year!

Karen Gamble
BHC Class Director 
From the Owner

Well, here we are again - January! This will be my fourth January as owner of Ballard Health Club. When I bought the club, I was told that January's are crazy! Supposedly, New Year's resolutions trigger people to join the club, and then eventually lose their ambition and stop coming.

What I have observed is a bit different than that. January seems to be the time when existing club members recommit themselves to better fitness. Members visit the club more often (or just re-start if they have not been to the club for awhile). They seem to attend more classes and book more training and nutrition appointments.

I believe this upsurge comes from a combination of the holidays being over, messed up eating habits, the kids going back to school and/or the winter weather encourages us to exercise indoors.

I think it's great to look at January as a "new start" in your life. Put last year behind you and build a positive future with a commitment to retain or improve fitness. We are here to help you with that. Our only mission at BHC is to make your fitness journey as successful as possible.

With that said, please feel free to drop me an email with any suggestions on how we could better serve you and others using the club. We are a community based, member driven club and are at your service.
Happy New Year!,

Pat Gilbrough
Owner and General Manager

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